Are you a woman looking to add muscle? This workout is for you!
This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once. By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain
Day #1: Chest
Dumbbell Flat Bench Press
Bosu Pushups
Inclined Dumbbell Bench Press
Day #2: Back & Biceps
Wide Grip Pulldowns
Reverse Close Grip Pulldowns
Seated Cable Rows
Lower Back Extensions
21’s
Day #3: Shoulders & Triceps
Lateral Raises
Frontal Raises
Shoulder Press
Rear Delt Rows
Rope Triceps Extension
Dips (Bench Dips, Regular Dips, or Assisted Dips)
Day #4: Legs
Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,
Sumo Squats
Cardio:
You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.
Post Workout Nutrition:
It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping: https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain
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Thanks for reading,
Dustin Holston
TeamNutritionTrain.com
Personal Trainer and Sports Nutritionist